"How to Relieve Lower Back Pain - A Physiotherapist’s Guide"

Introduction

Lower back pain is a common issue that affects people of all ages. Whether it's from poor posture, heavy lifting, or simply spending too much time sitting at a desk, almost everyone experiences back pain at some point. In fact, studies show that about 80% of people will have back pain at some point in their lives (Rubin, 2007).

As physiotherapists, we often get asked, “What can I do to relieve lower back pain?”

In this post, we'll explore effective strategies and exercises to help alleviate lower back pain, all backed by high-quality evidence.

What Causes Lower Back Pain?

Before diving into solutions, it’s essential to understand some common causes of lower back pain. Lower back pain can be acute (short-term) or chronic (lasting more than three months), and it could be caused by:

1. Muscle Strain: This can happen due to sudden movements or improper lifting techniques.

2. Poor Posture: Sitting for extended periods, especially with poor posture, can lead to discomfort and pain.

3. Herniated Discs: Discs in the spine can move out of place, pressing on nerves and causing pain.

4. Degenerative Conditions: Age-related changes, such as osteoarthritis or spinal stenosis, can also contribute to lower back pain.

5 Evidence-Based Tips to Relieve Lower Back Pain

Here are five effective, evidence-backed tips to help manage and reduce lower back pain:

1. Stay Active - Avoid Bed Rest

It’s a common misconception that rest is the best way to deal with back pain. In reality, staying active can help speed up recovery. Research suggests that gentle movement and maintaining physical activity can help reduce pain and prevent future episodes of back pain (Lin et al., 2019). Try to stay mobile with gentle activities.

2. Strengthen Core Muscles

Weak core muscles can contribute to lower back pain. Building a strong core provides better support for the spine, helping to alleviate and prevent pain. One study published in the Journal of Orthopaedic & Sports Physical Therapy found that targeted core strengthening exercises were effective in reducing chronic lower back pain (Hides et al., 2001).

3. Improve Flexibility with Stretching

Tight muscles, particularly in the hips and hamstrings, can contribute to lower back pain. Incorporating stretching into your daily routine can help increase flexibility and alleviate pain. A systematic review in The Spine Journal supports the use of stretching exercises for reducing pain and improving function in people with chronic lower back pain (Macedo et al., 2009).

4. Use Heat or Cold Therapy

Heat and cold therapy can be effective for managing lower back pain. Cold packs can reduce inflammation and numb sharp pain, while heat therapy can relax tight muscles and improve blood flow to the affected area. A study in the Archives of Physical Medicine and Rehabilitation found that both cold and heat therapy provided significant relief for acute lower back pain (French et al., 2006).

5. Practice Good Posture and Ergonomics

Maintaining proper posture, especially when sitting for long periods, is crucial to preventing and managing back pain. Use ergonomic furniture, such as an adjustable chair with lumbar support, to maintain the natural curve of the spine. A study in the European Spine Journal showed that proper workplace ergonomics significantly reduced the incidence of lower back pain among office workers (Karahan et al., 2009).

Tips for Good Posture:

• Keep your feet flat on the floor.

• Ensure your screen is at eye level.

• Use a chair that supports the natural curve of your spine.

Conclusion

Lower back pain can be debilitating, but with the right approach, it’s possible to manage and alleviate symptoms effectively. Staying active, strengthening your core, and practicing good posture are all strategies supported by research. If you’re struggling with persistent pain, don’t hesitate to consult a physiotherapist for a personalised treatment plan.

Remember, movement is medicine. Don’t let lower back pain keep you from enjoying life!

If your experiencing back pain this attached video may give you some options of exercises that may help you reduce the pain you are in.

References

• Hides, J. A., Richardson, C. A., & Jull, G. A. (2001). Multifidus muscle recovery is not automatic after resolution of acute, first-episode low back pain. Journal of Orthopaedic & Sports Physical Therapy, 31(6), 190-196.

• Lin, C. W., Haas, M., Maher, C. G., Machado, L. A., & van Tulder, M. W. (2019). Cost-effectiveness of guideline-endorsed treatments for low back pain: A systematic review. European Spine Journal, 28(5), 1017-1032.

• Macedo, L. G., Maher, C. G., Latimer, J., McAuley, J. H., & Clare, H. (2009). Motor control exercise for chronic low-back pain: a systematic review. The Spine Journal, 9(10), 859-870.

• French, S. D., Cameron, M., Walker, B. F., Reggars, J. W., & Esterman, A. J. (2006). A Cochrane review of superficial heat or cold for low back pain. Archives of Physical Medicine and Rehabilitation, 87(7), 880-886.

• Karahan, A., & Bayraktar, N. (2009). Effectiveness of an educational intervention on posture and body mechanics in a hospital setting. European Spine Journal, 18(5), 1047-1053.

• Rubin, D. I. (2007). Epidemiology and risk factors for spine pain. Neurologic Clinics, 25(2), 353-371.